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Lean and Large +Bigger Arms
AUTOPLAY
Cutting
Intermediate
Dumbbell
Plan Details
The Lean and Large +Bigger Arms routine by SoFlu is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
12 week, 3 phase program. This is a 4-consecutive day split which means you do workouts 1-4 take a rest day then start back with workout 1. Phase 1 (Weeks 1-4) Train with 6 reps on heavy sets and 12 reps on light sets. You do two heavy sets and two light sets for most exercises. Rest periods during first phase is 60 seconds. Phase 2 (Weeks 5-8) Heavy sets drop to 5 reps per set while light sets go up to 15 reps per set. Lighter sets also increase to three per exercise to increase volume and total calories burned. Rest periods drop to 30 seconds between sets. Phase 3 (Weeks 9-12) Reps on heavy sets drop to 4 per set while light sets increase to 20 reps. In this phase, heavy sets increase to three. Rest periods remain 30 seconds. At the end of phase 3 you can continue the 12 week program if you feel like you have more body fat to lose. Take a week off the gym with an active rest period, in which you do other activities a minimum of six days per week. Start over with phase 1. *NOTE* Cardio is done 2-3 times per week. Pick a day/exercise and do 30mins-1hour of cardio on those days.
Routine detail
Any
Rest
Est. 0 min
0 exercises
This day is empty
Any
Workout 5.1: wks 1 - 5
Est. 0 min
10 exercises
Barbell Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
EZ Bar French Press
4 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Any
Workout 1: Chest and Triceps
Est. 0 min
6 exercises
Barbell Incline Bench Press
4 Sets x 6,6,12,12 Reps
Dumbbell Bench Press
4 Sets x 6,6,12,12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Dumbbell Tricep Extension
2 Sets x 12 Reps
Any
Workout 5.2: Wks 6 - 10 (Weight Increase)
Est. 0 min
10 exercises
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
EZ Bar French Press
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Any
Workout 4: Back, Biceps, Foreams, and Abs
Est. 0 min
11 exercises
Barbell Deadlift
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6,6,12,12 Reps
Machine Lat Pulldown
4 Sets x 6,6,12,12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Barbell Curl
4 Sets x 6,6,12,12 Reps
Dumbbell Incline Hammer Curl
2 Sets x 6 Reps
Dumbbell Hammer Curl
4 Sets x 6,6,12,12 Reps
Barbell Wrist Curl (Palms Up)
2 Sets x 12 Reps
Barbell Wrist Curl (Palms Down)
2 Sets x 12 Reps
Reverse Crunch
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Any
Workout 2: Legs, Calves, and Abs
Est. 0 min
8 exercises
Barbell Squat
4 Sets x 6,6,12,12 Reps
Machine Leg Press
4 Sets x 6,6,12,12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Crunch
4 Sets x 12 Reps
Any
Workout 3: Shoulders and Traps
Est. 0 min
5 exercises
Barbell Shoulder Press
4 Sets x 6,6,12,12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6,6,12,12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 6,6,12,12 Reps
Dumbbell Shoulder Shrug
4 Sets x 6,6,12,12 Reps
